6 of the Best TRX Exercises for Beginners (And an Awesome Workout)

Note: This is a guest post from Ben Greenfield

Need fast and effective workouts that don’t require a gym or heavy equipment?

Try using a TRX suspension strap – they’re lightweight, convenient and let you get in a good workout just about anywhere.

The cool thing that makes TRX workouts so effective is that you’re constantly having to brace your core for each exercise.

This means you’re working more muscle groups with each movement. So, an isolation exercise like biceps curls becomes a total-body effort because you have to maintain balance and stability throughout the exercise.

This stability and balance work has some carryover effects beyond just building a strong, defined physique.

In one study, 21 people with chronic low back pain did a variety of TRX exercises (1). Researchers found that they had the greatest reduction in back pain when doing exercises in the prone plank position, which forces your abdominal muscles contract. That’s important, because when your abs contract, it can help prevent pelvic tilt and lumbar hyperextension.

So not only are TRX workouts great for getting a great workout, but certain exercises might help to reduce or alleviate chronic back pain.

In this post I’m going to teach you the 6 most effective TRX exercises for beginners.

Take the TRX with You

When traveling, TRX suspension straps are a mainstay in my carry-on bag. I can get an efficient, full-body workout in my hotel room, along with all the other weird stuff I do in hotels.

I’m going to share with you the exact workout I’ve been doing. The full workout is listed below, with descriptions of exercises after.

I do 3 to 5 rounds through each exercise, as a circuit, with minimal rest between each exercise (5 to 10 seconds max).

The Top TRX Exercises for Beginners

Exercise #1: TRX Suspension Push-ups

Video Timestamp: 0:14

Push-ups are one of the best total body exercises, and they’re especially important when it comes to developing a well-rounded chest.

Add in the element of balancing yourself while your legs are suspended, almost like a circus performer, and you get next-level muscle toning and definition.

How to Do a TRX Push-Up

Hang the TRX so that the handles are between 6 to 8 inches off the floor. Slide one foot into each handle and get into push-up position. Perform 15 slow and controlled push-ups.

How to Change Them Up

You can do wide or narrow grip push-ups

Likewise, you can do these on an incline or decline to make them easier or harder.

Exercise #2: TRX Suspension Row

Video Timestamp: 0:49

Rows are one of the foundational – or most important – back movements. A well-performed row hits all the major and minor muscle groups of the back at once and can even help to correct your posture if you have rounded shoulders.

Grab a TRX suspension strap handle with each hand, facing upward toward the anchor point. Lean back at roughly a 45-degree angle and perform a row, keeping your body in a straight line (no sagging butts!) throughout the exercise. Repeat 25 times.

How to Change Them Up

You can “walk” your feet up or down to raise or lower your angle, which makes the exercise less or more challenging.

Experiment with different grip placements (palm up, palm down, etc.)

Exercise #3: TRX Triceps Extensions

Video Timestamp: 1:47

Triceps are a muscle group that often get overlooked.

If you train your triceps less frequently than your biceps, you can end up with muscular imbalance and postural issues. The great thing about working out with TRX straps is that you can get you can get deeper into the triceps muscles than you’re able to with standard dumbbell or cable extensions.